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Neapolitan Haddock

Microwaverina's picture
  Zucchini 1 Pound, washed and sliced
  Salt To Taste
  Canned chopped tomatoes 14 Ounce (1 Can)
  Chopped parsley 1 Teaspoon
  Haddock steaks 13 Ounce, Defrosted (4 Pieces, 3 1/4 Ounce Each)
  Butter 2 Tablespoon
  Grated cheddar cheese 1⁄4 Cup (4 tbs)
  Pepper To Taste

1 Arrange the courgettes (zucchini) in a colander, layered with a little salt. Cover with a plate and place a weight on top. Leave for 30 minutes to extract bitter juice.
2 Rinse the courgettes (zucchini) well and place in a 30 x 20 x 5cm/ 12x8x2 inch ovenproof glass dish or a shallow 28cm/11 inch round dish. Pour over tomatoes and mix in salt and pepper to taste and chopped parsley.
3 Cover with plastic wrap, and pierce. Microwave on full power for 9 minutes, stirring once, half way through cooking. Set aside.
4 Arrange haddock steaks on a dinner plate, towards outer edge.
5 Put a knob of butter on each and sprinkle with salt and pepper.
6 Cover tightly with plastic wrap. Pierce, once, in the centre and microwave on full power for 3-3 1/2 minutes. Drain.
7 Once the vegetables have completed cooking, and standing, pour off a little of the liquid and reserve to use in a sauce or soup recipe.
8 Arrange haddock on top of vegetables. Sprinkle with cheese and garnish with olives.
9 Microwave on full power for 1-2 minutes, until the cheese has melted.

Recipe Summary

Main Dish

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1397 Calories from Fat 803

% Daily Value*

Total Fat 88 g135.9%

Saturated Fat 35 g175.1%

Trans Fat 0 g

Cholesterol 208.1 mg69.4%

Sodium 2665 mg111%

Total Carbohydrates 105 g35%

Dietary Fiber 12.7 g50.9%

Sugars 19.3 g

Protein 60 g120.1%

Vitamin A 105.1% Vitamin C 200.5%

Calcium 49.5% Iron 60.3%

*Based on a 2000 Calorie diet

Neapolitan Haddock Recipe